Comparing Nutrients in 7 ounces Walnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Walnuts	Brazilnuts	Recommended Dietary Allowance
Energy	44.8% 1298kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	100% 32g	32g per day for Men 19-50 years
Omega 3	1126% 18g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	6.38% 4.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.25% 0.18g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 4.62g	g per day for Men 19-50 years
Fiber	35% 13.3g	39% 15g	38g per day for Men 19-50 years
Protein	54% 30.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.26% 1.4mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	72% 5.77mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Walnuts vs Brazilnuts:

• 7 ounces of Walnuts have 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than English Walnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both English Walnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Brazilnuts:

• 7 ounces of Walnuts have 2.8 times more Manganese than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than English Walnuts.
• Both Walnuts and Brazilnuts contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 252.2 times more Omega 3 and 1.6 times more Omega 6 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.6 times more Saturated Fat than English Walnuts.
• Both Walnuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per seven ounces.